Dutchy kicking ass

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Dutchy

0
Hi there,

A year ago, I decided that enough was enough and I started slowly but surely changing my lifestyle. I achieved that at 5.9, I weigh 170 lbs (was 209) and my body fat is 31% (was over 40%). For awhile I was quite happy to have achieved and maintain this, but now I am ready to go the extra mile to achieve my final goal: I want to weigh 152 lbs by December 2009 and reduce my body fat to below 25%.

I'm going to alternate cardio and weights (each three times per week), and watch my diet. This forum can hold me accountable!

Today I did weights (weight in kilograms!):
Leg press: 15x130, 15x140, 20x150
Lunges: 10x8, 10x8, 10x8
Calves: 15x60, 15x70, 10x70
Leg curl: 12x35, 12x37.5, 12x37.5
Leg extension: 12x35, 12x37.5, 12x37.5
Dead lift (db): 10x8, 10x8, 10x8
Lat pull down (front): 15x30, 8x35, 6x40
Low row: 15x30, 8x35, 8x37.5
Shoulder press: 15x5, 12x7.5, 10x10
Chest press: 8x12.5, 8x12.5, 8x15


My lower body is all right (for women in general), but I haven't trained my upper body in a long time because of a shoulder injury.

Diet:
3 prunes, 1 nectarine, 1 plum
100 gr salmon
2 WASA (crisp bread)
Yoghurt + muesli
100 gr Tortellini, 1 egg plant, 1 courgette, 5 mushrooms
5 wholewheat crackers

That's it for today. Tomorrow: CARDIO!

TODAY: 170 lbs
TARGET: 152 lbs​
 
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Today is my cardio day.

Treadmill:
2m 6.5 km/h
10m 9.5 km/h
2m 6.5 km/h
10m 9.5 km/h
2m 6.5 km/h
Avg heart rate: 136. In zone: 3m

Elliptical
33m level 12 (I vary speed according to music)
Avg heart rate: 148. In zone: 28m

Hiked up the Col de la Faucille this afternoon, took me about 1.5 hours but wasn't very demanding.

I train 30m in the zone between 70% - 85%. I found a more precise way to calculate my target heart rate: (220 - age - heart rate in rest) x target + heart rate in rest. This basically means that I have to work much harder to get into the zone (70-85%). Before, my zone was 128 - 155 and now it is: 144 - 164. I can feel the difference!

Diet:
- 3 prunes, 1 plum, 1 grapefruit
- yoghurt + musli
- grilled chicken breast with salad (tomato, avocado, cucumber, bell pepper, olives, capers)
- pasta, salmon


TODAY: 168.7
TARGET: 152​
 
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Wish you much success with your Journal, and welcome to the finest and most bad-@ss forum in the universe! : Biased? Of course! :) he! :)

Your goals are definitely reachable and attainable. Can you break down your calorie and macro perimeters? Diet could use some improvement. If want some advice, I would gladly give it.


Again, Welcome to the forum.

Peace and much success in life and within your fitness quest,


Chillen
 
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diet breakdown

Hey Chillen,

Yesterday, I did a breakdown of my diet and it came down to:
1200 Calories, 52.2 Prot, 154 Carbs, 27.6 Fat, 45.1 Sugar, 23.6 Fiber.

Today, I mainly counted calories which amounted to 1200.

I'm aiming to eat around 1200-1300 Cal. What would you change in my diet?

Cheers,

Dutchy
 
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Diet and target heart rate numbers look good to me. I didn't recognize your THR calculations, but the numbers come out very similar to the popular Karvonen method.

With a previous shoulder injury, I would be very cautious of the shoulder press. I don't do military presses (barbell version of the shoulder press) because I am vulnerable to rotator cuff issues from swimming and bench press.

Also, you should consider weaning away from the machines and going with barbells and dumbbells. Don't be intimidated in the gym by the guys hoisting big weights;)
 
20 July 2009

Weights day:

Incline bench press (db): 15x4, 12x6, 10x8
Bench press: 12x-, 12x5, 12x10

Overhead tricep push down: 15x4, 12x6, 10x8
Tricep lat push down: 12x10, 10x15, 10x15

Front lat pull down: 12x30, 12x35, 6x40
Low row: 10x30, 10x32.5, 10x35

Bicep curl (db): 15x6, 12x6, 12x6
Hammer curl (db): 12x6, 10x6, 10x4

Squats: 10x20, 10x20, 10x30
Lunges: 12x8, 10x8, 10x8

I didn't have time to complete my leg exercises, but figured that with squats and lunges I covered the bases. From August, my gym opens at 6 am again and that will give me sufficient time for my work-outs. I really miss the US in this respect. I go to the best gym in my area (Geneva), the only that opens early enough to work out before work, but the gym carries mainly machines and has a tiny, tiny area for free weights. There is no comparison with the kick-ass gym I used in the US.

Diet: 1262 Cal, 108.7 Prot, 85.4 Carbs, 28.8 Fat, 25 Sugar, 19 Fiber
06:00 1 WASA + salmon
08:30 yoghurt + musli
11:00 1/2 tuna salad
13:00 grilled chicken breast
16:00 1/2 tuna salad
18:30 pasta







TODAY: 168
TARGET: 152​
 
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21 July 2009

My legs felt very heavy today but put in a good cardio work out.

Treadmill:
2m 6.5 km/h
12m 9.5 km/h
2m 6.5 km/h
12m 9.5 km/h
Average heart rate: 138. In zone: 11m

Elliptical
25m level 12
Average heart rate: 154. In zone: 24m

Diet: 1268 calories
06:00 grapefruit
08:30 yoghurt with muesli
10:30 1/2 salad, 1 WASA
12:00 mixture of lentils/beans/tomatoes
16:00 1/2 salad, 1 WASA
18:00 pasta with salmon
18:30 2 prunes



today: 167.2
target: 152​
 
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WOW!! yer a lil machine aintcha!

nice to see.

I totally have to start journalling better.

Anyhow, I wanted to say- weighing yourself daily? I found that when I was losing the majority of my "over" pouinds it was best to weigh myself once a week. I chose Sunday Mornings, just after having a pee. Get a true weight.

Then you can relax ans just burn it up all week. and Then see. Weigjing in every day caused me stress. But it doesnt for everyone.

again,, great work ethic!


Sweat Daily
FF
 
Have been weighing myself daily for a long time. Not long enough though or I would never have gained so much weight in the first place, he, he. But anyway, the daily fluctuations don't upset me. It goes down quickly this week, will taper next week and occasionally go up, no problem. I like to measure.
 
Dutchy said:
Have been weighing myself daily for a long time. Not long enough though or I would never have gained so much weight in the first place, he, he. But anyway, the daily fluctuations don't upset me. It goes down quickly this week, will taper next week and occasionally go up, no problem. I like to measure.
Click to expand...

Hi Dutchy,
Be careful you dont become obsessed with the scales and your weight. I once had a friend that was on the scales 2-3 times per day. I would advise that you check your weight only weekly but more imporatntly also check your measurements, key points are chest, waist, bum, biceps, quads. Keep a record and you can also set your goals on measurements.
Many people find that in the early stages of dropping weight that they drop it very quickly so are encouraged, then when the drop weight slows they start to become discouraged. This slow down is normal and depending on your training you would start to build muscle, muscle weighs more than fat hence the slow down, what is however happening is that you are developing muscles so should be getting tone and shape which is often what people seek.
Just a few things to consider anyway, hope they help.
Seems like you are on some good tracks and journaling well which is always important.

Live the dream.
 
Hi there, thanks for the advice. I should try the measurements again, that's a good idea.

I am actually getting close to the end of the weight loss cycle, :). I've now arrived at a location, and time where I can structurally step up my work-outs. I love working-out!

This is how I lose weight: lose some - stabilize - lose some - stabilize etc. etc. I expect to have reached my goal by December, not before. Speaking of which, the goal is also a starting point. I think that by time, I may have reduced my body fat sufficiently to start seeing a glimps of muscle definition, :) But hey, that is long term, first I've got to get rid of the excess fat and get stronger.
 
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22 July 2009

Today is a rest day. I checked out some of the links, and decided to replace the exercises for biceps with core work. What about triceps? Through which compound exercises are they trained?

Diet: 1200 calories
06:15 yoghurt with muesli
09:30 2 WASA + salmon
12:15 chicken breast, egg plant, courgette
17:00 pasta, egg plant, courgette
19:00 grapefruit

TODAY: 166.7
TARGET: 152​
 
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Hi Duchy!

Just wanted to say hello and nice to see you here! :D

You are really slammin'! you go girl and keep it up!!!!

Cheers!
 
23 July 2009

I felt very strong today and had a great work out.

Lunges: 12x10, 10x10, 10x10
Front lat pull down: 12x35, 12x35, 8x40
Squat: 10x30, 10x30, 10x30
Low row: 10x32.5, 10x35, 10x37.5
Bench press: 12x10, 8x15, 8x15
Leg curl: 12x35, 10x37.5, 8x40
Incline bench press: 15x6, 12x6, 10x8
Leg extension: 10x35, 8x37.5, 8x40
Calf: 15x70, 15x80, 15x80
Plank: 3x

Diet: probably around 1400-1500 Cal
06:00 grapefruit
08:30 yoghurt + muesli
11:00 salad, 1 WASA
13:00 chicken breast
15:00 salad, 1 WASA
17:00 nutrition bar
19:30 pasta, tomato sauce, lettuce, 1 piece of bread, 2 white wine

Had dinner at a friend's house. Good fun, and I managed to eat and drink very moderately.



TODAY: 166.3
TARGET: 152​
 
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24 July 2009

Boy, did I work hard today or what!

Treadmill:
2M 6.5 km/h
12M 9.5 km/h
2m 6.5 km/h
12M 10 km/h
Average heart rate: 138. In zone: 13 minutes

Elliptical:
30M level 11/12
Average heart rate: 158. In zone: 28 minutes

Diet:
06:00 grapefruit
08:30 yoghurt + muesli
11:00 salad
13:00 chicken breast + salad
19:00 small pizza + white wine, lost count


TODAY: 165.6
GOAL: 152​
 
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Hi Dutchy and welcome to the forum. Great work in keeping a journal. However looking at your calories aren't they a bit low ~1200. I thought the average woman needs about 2000 cals per day. Did you use a ?

One problem with losing weight too fast (with such a big deficit) is that you can lose both muscular tissue and fat. Don't be afraid to eat more, just exercise more. :costumed5:
 
Hi there,

Today's drop in weight is purely due to dehydration. I drank too much wine and didn't compensate with water. This week, I am going to increase the calorie intake to 1,400 - 1,500 calories.

This morning's work out sucked. Anyway, I timed the planks so I have a baseline. Saturday will be my 'max the plank' day.

Lunges: 12x10, 10x10, 10x10
Leg press (1 leg): 20x70, 15x70, 10x70
Front lat pull down: 12x35, 10x35, 10x35
Low row: 12x32.5, 10x32.5, 10x35
Plank: 15x 20 seconds


Diet: 1534 calories
07:30 2 WASA, 2 fried eggs
09:00 yoghurt + muesli
2 plums
14:00 2 WASA, 2 boiled egg whites, salmon
15:30 grapefruit
18:00 pasta + salad (avocado, cucumber, tomato, bell pepper, capers)



TODAY: 163.5
TARGET: 152​
 
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